There are different types of antioxidants:Vitamin E and resveratrol are two such examples. However, the antioxidants found in the particular fruits and vegetables mentioned above, all of which offer a pigmented orange hue, are powerful phytochemicals that belong to the carotenoid family.
What are carotenoids, exactly?
“Carotenoids are a group of fat-soluble pigments found in yellow, orange, and red plants like carrots, pumpkins, and some green leafy vegetables,” says Seattle-based registered dietitian nutritionist, Ginger HultinMS, RDN, CSO, holder of Nutrition Champagne and author of Anti-inflammatory diet meal prep and Cookbook How to Eat to Beat Sickness. “One of those forms of carotenoid that we often hear about is beta-carotene, which is converted to vitamin A in the body.” According to Hultin, there are other forms of carotenoids besides beta-carotene, including α-carotene, β-carotene, and β-cryptoxanthin, all of which have the same properties. “There are three more: lutein, zeaxanthin and lycopene. ,” she says.
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Health benefits of carotenoids
1. Carotenoids help reduce the risk of chronic diseases, particularly heart disease and age-related eye diseases.
Supply of carotenoids protection of heart health against age-related diseases and promote longevity. “According to research, carotenoids are associated with a decreased risk of chronic diseases as well as with a positive effect on bone metabolism”, says Lauren Harris-PincusMS, RDN and author of The Easy Everything Cookbook for Prediabetes. “This includes a reduced risk of cardiovascular disease, stroke, prostate cancer in menand age-related eye diseasesincluding cataracts and macular degeneration.
2. They are great for improving overall eye health.
Lutein and zeaxanthin are the main carotenoids associated with eye health and are found in the retina of the eye to help absorb blue light and support visual function, as well as offer protection against optical disease and free radical damage .
3. Carotenoids help muscle recovery.
According to Harris-Pincus, carotenoids also help with muscle recovery after training and have anti-inflammatory properties to speed up the process of repairing and rebuilding muscles and replenishing depleted energy stores. That’s why it’s smart to include carotenoid-rich foods in post-exercise snacks, and because they’re fat-soluble, be sure to consume them with healthy fats for maximum nutrient absorption.
4. They strengthen your immune system.
Because beta-carotene is converted to vitamin A in the body, it plays an important role in supporting your immune health.
5. Carotenoids May Improve Bone Density and Strength
Epidemiological studies suggest that a high intake of carotenoids helps maintain bone health, particularly beta-carotene and beta-cryptoxanthin, which may reduce the risk of osteoporosis and hip fractures. Carotenoids may play a role in preventing osteoporosis and reducing bone loss, according to a 2020 study published in the Journal of Translational Medicine. “Lutein has also has been shown to improve bone mass by suppressing bone resorption and stimulating bone formation,” says Harris-Pincus.
“There have been some large studies, including the Framingham Osteoporosis Study, which found that people who consumed higher levels of both total and individual carotenoids may have a lower risk of hip fractures,” adds Hultin. Note, however, that this suggests that you would need to eat a very rich supply of beta-carotene, lycopene, lutein and zeaxanthin for bone density benefits for protection against falls, accidents and fractures. This research is also based heavily on animal studies; human research is limited. While more research is clearly needed, there is some promising data to back it up.
Foods rich in carotenoids
Red, yellow, orange and dark green are the colors that most indicate a high content of carotenoids. “Starchy vegetables, like squash, sweet potatoes, squash, carrots, and other root vegetables tend to top the list when considering carotenoid-rich foods, as they are some of the strongest sources of beta-carotene,” he says. Kelly Jones, MS, RD, CSSD, LDN. “However, there are other carotenoid-packed foods worth considering adding to your meal rotation.” For example, tomatoes, watermelon, spinach, kale, cantaloupe, and apricots are healthy examples of foods rich in carotenoids.
Keep in mind that carotenoids are not listed on food labels, so while you may see vitamin A listed on a product and it may contain carotenoids, the food may not be exclusively carotenoid-based and the amount of carotenoids you will reap from eating the product is not known. To make things easier, here are some examples of carotenoid-rich foods with their respective antioxidant values, ranked according to the type of carotenoid present, according to Hultin. You’ll see which colors are generally highest in quality and quantity of carotenoids and a rough estimate of the carotenoid content per serving.
- pumpkin puree: 1 cup has 11.7 mg of α-carotene; 17 mg of beta carotene; 3.6 mg of β-cryptoxanthin
- cooked carrots: 1 cup has 5.9 mg of α-carotene
- baked sweet potato: 1 medium sweet potato has 13.1 mg of beta-carotene
- Papaya: 1 medium papaya has 2.3 mg of β-cryptoxanthin
- canned tomato paste: 1 cup has 75.4 mg of lycopene
- canned tomato puree: 1 cup has 54.4 mg of lycopene
- spinach (cooked): 1 cup has 13.8 mg of beta-carotene; 29.8 mg of lutein and zeaxanthin
- kale (cooked): 1 cup has 25.6 mg of lutein and zeaxanthin
Jones recommends incorporating carotenoid-rich foods into sauces, salads or adding them to egg breakfast bowls. “You can also grab a jar of roasted red peppers to add to homemade wraps, grits, or frittatas, and enjoy canned tomatoes, which actually contain more bioavailable lycopene than fresh tomatoes,” says Jones. “Add frozen spinach and kale to everything from smoothies to casseroles to pasta dishes, and enjoy dried apricots as a snack when fresh apricots aren’t in season.” Whichever dish you choose, remember to eat carotenoid-rich foods with fat when possible for greater absorption.
You can also make this delicious sweet potato pie to get your dose of carotenoids:
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